CrossFit9 – CrossFit WOD Skill Skill (No Measure) Ring Muscle Up or Handstand Practice Metcon Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP 800-m run 10 ring muscle-ups 10 wall walks 20 DB snatches, right (50/35) 20 DB snatches, left
CrossFit WOD – Wed, Apr 2
CrossFit9 – CrossFit WOD Weightlifting Front Squat (5 x 5 ) Metcon Metcon (Calories) EMOM 14: Min. 1 | 10 toes to bar Min. 2 | :30 row, or ski sprintScore = total cals
CrossFit WOD – Tue, Apr 1
CrossFit9 – CrossFit WOD Sled Push & Pull Superset Sled Push Heaviest Possible One Way Sled Pull (4 x 200m) Bodybuilder Fran (Weight) 21-15-9 Bench Press Bent Over RowsMax weight for each while staying unbroken. Can set up different barbells and share between partners. Goal: max effort for every set (near failure)
CrossFit WOD – Mon, Mar 31
CrossFit9 – CrossFit WOD Strength Metcon (No Measure) Deadlift and hang clean positional work Metcon Metcon (Time) 5 rounds for time of: 18/15 cal bike erg 12 deadlifts (155/105) 9 hang power cleans (155/105)same weight for both barbell movements
CrossFit WOD – Sat, Mar 29
Announcements 🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th Saturday – 7am CF & 9FIT Sunday – 7am CF & 9FIT We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our… Read more »
CrossFit WOD – Fri, Mar 28
Announcements 🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th Saturday – 7am CF & 9FIT Sunday – 7am CF & 9FIT We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our… Read more »
CrossFit WOD – Thu, Mar 27
Announcements 🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th Saturday – 7am CF & 9FIT Sunday – 7am CF & 9FIT We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our… Read more »
CrossFit WOD – Wed, Mar 26
Announcements 🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th Saturday – 7am CF & 9FIT Sunday – 7am CF & 9FIT We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our… Read more »
CrossFit WOD – Tue, Mar 25
Announcements 🚨 Weekend Classes ‼️ Sat/Sun March 29th & 30th Saturday – 7am CF & 9FIT Sunday – 7am CF & 9FIT We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our… Read more »
CrossFit WOD – Mon, Mar 24
Announcements GYM CLOSED March 29th & 30th We are hosting The Birdbox Coaching Development Seminar for our coaches to attend together. We know it sucks to be closed for the weekend, but we are making strides to level up our coaching for you in the long term! Use this as an opportunity to get out… Read more »